At Home Wednesday!

Hello guys, today I am going to highlight a healthy spin on spaghetti and sausage. I tried this last night and honestly i may have this for dinner for the rest of the week, its that good! My full meal was 511 calories, 44g of protein, 24g of fat, and 26g of carbs. This can be a great go to easy, quick meal for dinner. The ingredients I used are as followed:

Healthy Noodles (50 calories and 10g of carbs for a whole package)(Bought at Costco)

Classico Traditional Pasta Sauce (Bought at Market Street)

Honeysuckle Turkey Brats (Bought at Market Street)

Using a full package of noodles, about 200g of pasta sauce, and 2 full turkey brats; my meal came out to 511 calories. Most of these calories came from the turkey sausage, so if you want to substitute something else in for that, you’re more than welcome to! I cooked the sausage first in the oven. Then I weighted out the pasta sauce and placed it in a pan and placed it on the stove top. Next, wash and strain your noodles. Lastly, combine everything in the pan on the stove top and heat for 5-10 minutes until the noodles are hot, then enjoy! This lunch or dinner option took a total of about 25 minutes to make (mostly because of the sausage) and is very easy to fit into your macros. If you have been craving pasta, this is the recipe for you!

Macro Snack Monday!

Today’s macro friendly snack I’ll be talking about is the fit crunch protein bar. I really enjoy these and are very to fit into your macros on a daily basis. I buy the snack size bars because they are only 190 calories. The macros on the bar is 16g protein, 14g carbs, and 7g of fats.

They are perfect to keep at work with you so when you need to eat during a busy day, you can just grab one and get on with your day! There are many flavors including chocolate peanut butter, cinnamon roll, chocolate caramel, birthday cake, and many more. I buy mine at Costco and they are very cheap there, but you can also find them on amazon as well. They only sell the peanut butter ones at Costco but those are one of my favorite flavors. I think it tastes almost like a candy bar, that’s how good it tastes! I’m also a huge fan of cinnamon roll. If you don’t have a Costco membership but want to try them out, just let me know and I can grab you a box! I really think these are the best tasting protein bars out there especially for the calories!

Fast Food Friday!

For today’s fast food Friday, I’ll be highlighting one of my personal favorite places to go, Chipotle.

Chipotle is a great, macro friendly, place to go to if you’re on the go and need to get lunch fast with endless combinations. Chipotle also has a verified menu on my fitness pal, so it makes logging your food very easy! This is what I usually get from Chipotle:

Brown rice

Black beans

Double chicken

Medium salsa



My meal is around 810 calories and has 39% protein, 29% carbs, and 32% fats. This makes it easy for me to fit it into my macros. For those of you who have lower calorie targets, Chipotle may be a little harder to fit in. You could go with no beans and only a single serving of meat and that would knock down the calories significantly. The only down side to chipotle I’ve found is that it is very high in salt.

That is all for this weeks fast food Friday. I’m looking forward to next week!

-Coach Zack

At Home Wednesdays

Today’s at home meal I’ll be talking about is the Flatout Pizza!

This is a very easy and macro friendly meal to make at home. When I make one, it is usually around 400 calories and 45% protein for the whole pizza! This is great for those of you who have smaller calorie targets or it’s great to fit in as a snack for those who have a lot of calories they have to eat. All of the ingredients can be found at market street. The ingredients I use are as follows:

Flatout Multigrain flatbread (100 cals/53g)

Signature Select Pizza Sauce (30 cals/63g)

Fat free Mozzarella Cheese (40 cals/28g)

Bridgford Turkey Pepperoni (80 cals/30g)

Jimmy Dean Turkey Sausage Crumbles (90 cals/57g)

I cook my pizza for 15 minutes at 425 but make sure to keep an eye on it so it doesn’t burn! It’s better to cook it a little more so the flatbread will crisp up all the way through.

There are endless combinations of pizzas you can make with the Flatout pizza. Most of the time, they will be low calorie and taste amazing. With them being so high in protein, it is very easy to fit one in especially if you’re struggling hitting your protein level!

Macro Snack Monday

Today’s Macro friendly snack is Pacific Gold beef jerky. Beef jerky is a great way to fix your macros because it is so high in protein and low in fats. I like the Pacific Gold brand because it tastes good and you can buy it at Costco so it’s a little cheaper buying it in bulk. The macros on it are 90 calories, 1g of fat, 10g of carbs, and 13g of protein per individual package. Buying it from Costco is also handy because it comes in individual packaged containers so it’s already portion controlled for you! 

If you’re looking for a great tasting beef jerky that is low calorie and can fit into your macros easily, I would highly recommend looking into Pacific Gold beef jerky. You won’t be disappointed!

Fast Food Friday

Today is the first installment of fast food Friday!

Whenever you find yourself traveling on the road, or trying to have a fast lunch because you have to get back to work, this is going to be a great place to look for macro ideas. 

Today I’ll talk about probably the most macro fast food place out there, Chick-fil-A. You can have pretty much anything on their menu and you will be able to fit it into your daily macro chart. I usually go with the grilled nuggets because they are pretty much straight protein. Other good options would be the grilled chicken sandwich, regular chicken nuggets, or the classic chicken sandwich. 

The only issue is that the official Chick-fil-A menu is wrong on my fitness pal because Chick-fil-A just revamped their entire menu. Thankfully they have their full menu with all of the nutritional info on their website, so if you are going to Chick-fil-A, create a food and fill out the info off the website! 

If you’re traveling and see a Chick-fil-A in the distance, I would strongly suggest stopping there because it’s one of the most macro friendly places out there!

At Home Wednesdays

Today is the first installment of At Home Wednesdays, where I will highlight a meal you can make easily at home that can fit into anyone’s macros. Today I’m going to go over the turkey tacos.

I bought all of my stuff at market street for the making of this recipe.

To start off, I use 99% fat free ground turkey just because it has a lot less calories and is more macro friendly than other ground turkey but it’s completely up to you what you use. I take the package and cut it in 4’s. That’s roughly enough to make a meal for me. I take that quarter of meat, and put it on the scale and weigh it out. You want to make sure to weigh out your meat before cooking it so it’s as accurate as possible! After I have the weight correct, I throw it into the pan with some spices. I like to use “salt free Mrs. Dash garlic and herb” along with “Slap Ya Mama” for some extra heat. When this is cooking in you pan, it’s a perfect time to weigh out the rest of your ingredients. For tortillas, I like to use La Tortilla Factory Hatch Green Chile tortillas. I use 2 tortillas and weigh them out, then set them aside. After that, start weighing out any other added ingredients you want to add to your tacos and set those aside too.

Once you have your turkey meat completely cooked, it’s time to put everything into the tortillas. I usually have a little left over meat when making my tacos. You can either eat it by itself or make a third taco if your macros allow it. After that it’s time to enjoy your tacos!

Overall they are about 50% protein and about 400 calories which makes them very easy to fit into any plan on the program. This is also a great meal if you know that the rest of your day will be more carb heavy!

Macro Snack Monday

This is the first week of the new segment called Macro Snack Monday where I (Coach Zack) highlight a macro friendly snack that you can easily fit into your macros!

This week I’ll be highlighting the Flapjacked mighty muffin. I personally think these are one of the best snacks you can have especially if you crave something sweet during the day. They come in multiple flavors including: cinnamon roll, double chocolate, chocolate peanut butter, banana caramel, triple berry, blueberry, lemon poppyseed, cherry chocolate, s’mores, cinnamon apple, PB & J, maple pumpkin, and peanut butter. All of these flavors can be found on amazon but I’ve seen double chocolate, cinnamon apple, and s’mores at market street here in Lubbock. I would highly recommend double chocolate, peanut butter chocolate, and cinnamon roll. Those are my go to flavors. If you have a lot of calories left at the end of the day, eating a double chocolate mighty muffin with some chilly cow will never disappoint I promise you that and if you have even more calories, mixing in 20 g of peanut butter into a chocolate mighty muffin is really great as well.

Preparing the mighty muffin is very simple. It says on the package to mix with water but I would highly recommend using vanilla premier protein instead of water for a better taste and a little extra protein. I usually use between 2.0-2.3 fl oz of premier protein. After you mix it up, you put it in the microwave for 35 seconds and it’s good to know. The final product doesn’t look that great, but the taste speaks for itself. With how fast it is to make, it would also make a perfect breakfast for people who are always struggling to make breakfast in the morning.

The calories range from 220 (mixed with water) to about 250 (mixed with premier). The macros are pretty balanced on it as well which makes it a great snack. It passes the 1 g of protein per 10 calories test, so that means it can easily be fit into your macros. It has roughly 26g of protein, 6g of fat, and 24g of carbs (when using premier).

I think the taste varies with what flavor you pick (I don’t like s’mores or cinnamon apple) but overall I think they have a good texture and taste to them. Like I mentioned before, eating a mighty muffin and chilly cow is basically like eating cake and ice cream.... and it’s macro friendly! I would highly recommend if you had a sweet tooth!

That wraps up this weeks Macro Snack Monday. I can’t wait to bring y’all more information on a weekly basis!